A – Power clean from blocks below knee – 1.1 x 6, rest 10 sec/3 min235-245-250-255-260-260 (pretty sure went below parallel on rep 2)
B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets of 3, rest 3 min
215×2, 225, 235×2
C – Split jerk recovery with yoke x 1.1.1, rest 5 sec/2 min x 5 sets
+80
D1 – Side lying banded clamshells x 8/side
D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)
D3 – Banded psoas march x 4/side (maintain active hollow)
rest as needed x 3 sets
E – 10 min easy bike @ 100-150 watts
All accessory completed